Meditation is an important practice everyone should try. It is perfect for developing focus and relieving stress. It's important to practice different techniques when you are feeling relaxed so they are easier to bring to mind under times of stress. I think people hesitate to start because they have preconceived notions about what meditation has to look like. There are a few things I would like you to keep in mind. Meditation styles are not one size fits all. If one technique doesn't work for you, don't give up! A meditation technique that works for you one day may not be the right fit for your next meditation. Try a variety of styles and choose the few techniques that work best for you. Don't feel like a meditation has to be perfectly quiet. You don't have to be perfectly still. It doesn't have to last an hour. Begin with a breath - that's all you need to have a successful meditation. Over the past few months I have been introducing different forms of meditation to my clients. I would like to give a big thank you to my beta testers! They gave great feedback. I'm going to share an easy technique to get you on your way. This quick practice requires just a few moments and the help of your CRP or anyone you feel close to. Breath meditation is one of the most common practices but it can be challenging to breath in a rhythm when you have motor differences. Instead, I'm going to ask you to listen to your CRP as he or she inhales and exhales. CRP's: -Don't tense or force the breath. Make it audible to the speller. Your ability to demonstrate a deliberate, relaxed breath will help your speller engage their parasympathetic nervous system. -When you inhale, think the sound "ahhh" so you create a hollow in the back of your throat. When you exhale, think the sound "oooh" to keep the hollow. -Inhale to the count of 5. Retain for a count. Exhale to the count of 5. -Repeat for 3 rounds. Tips: -If your speller is feeling dysregulated, give their bodies some space during the meditation practice. -You can count on your fingers to give your speller a visual cue for the change from inhalation to exhalation. -Look for the speller's breath to become more relaxed; perhaps you'll inspire a yawn. -After 3 rounds take a break and get feedback from the speller. Spellers: -Notice the sound of your partner's breath. -If your mind wanders, no worries! Congratulate yourself for noticing and return your attention to the sound of your CRP's breath. -Be honest with your feedback and suggest technique changes to your CRP. -Practice again. Wishing you all perfect peace, Lisa